Angus Esslemont, Bobby Miller Hyrox Result

Overall Performance:

Angus Esslemont and Bobby Miller, you both put on a solid performance at the recent Hyrox event, finishing with an overall time of 01:23:52. That places you at 849th overall out of 1355 athletes, which is in the top 62% — not too shabby! In your age group (40-44), you ranked 76th, in the top 58% of 129 athletes. Now, let’s break this down a bit.

Your Total Running Time of 44:22 is 03:13 faster than the average for your finish time, showing that you have a solid runner's profile. That said, your pacing might need a bit of adjustment; your first segment was the best lap at 04:51, which was 24 seconds faster than average. However, as the race progressed, you lost some steam. This indicates that while you’re a strong runner, you may need to balance your strength training to support your endurance. Remember, it’s not just about speed; it’s about sustaining it! 🏃‍♂️💨

Segments & Race Analysis:

Analyzing the segments, Angus and Bobby, I see a few areas where you both excelled and others that could use some fine-tuning. Your Burpees Broad Jump (3:49) and Farmers Carry (2:13) stood out — you both scored in the top 97% and 88% percentiles respectively. Nice work on those! But then we have the Sled Push (1:22) and Sled Pull (2:57), where you fell into the lower percentiles. It’s clear that these exercises are taking a toll on your performance, and this is where we can focus our training efforts.

Your Roxzone time of 09:13 is notably slower than average — an extra 1:20 can be significant. This suggests that your transitions between exercises could be more efficient. Improving your overall fitness and focusing on transitions will help shave off precious seconds. Think of it as the difference between a ninja and a lumbering bear! 🐻💨

Segments to Improve:

Now, let’s pinpoint the segments with the most potential for improvement. Focusing on these will give you the biggest return on investment in your training.

• Wall Balls - Current Time: 06:18; Potential Improvement: 01:46 (to 04:32); Focus during training: 52%
• Sandbag Lunges - Current Time: 04:29; Potential Improvement: 00:35 (to 03:54); Focus during training: 17%
• Farmers Carry - Current Time: 02:13; Potential Improvement: 00:24 (to 01:49); Focus during training: 11%
• Rowing - Current Time: 05:00; Potential Improvement: 00:20 (to 04:40); Focus during training: 9%
• Burpees Broad Jump - Current Time: 03:49; Potential Improvement: 00:17 (to 03:32); Focus during training: 8%

Wall Balls: Let’s first tackle those wall balls. You’re spending too much time on this segment. To improve, practice your squat form — ensure your knees are in line with your toes, and use your legs to drive the ball upward rather than just your arms. Implement a wall ball workout that includes sets of 10-15 reps with a 30-second rest in between, focusing on explosiveness. Aim for 3-4 rounds of this! 💥

Sandbag Lunges: For sandbag lunges, focus on your overall lunging technique. Ensure your back knee touches the ground gently without compromising your form. Incorporate a lunge circuit with variations: forward lunges, reverse lunges, and lateral lunges, mixed with a sandbag for added resistance. Aim for 3 sets of 10-12 reps per leg. This will help you build the strength and endurance needed for those heavy bags!

Farmers Carry: Time to pick up the pace on those farmers carries! To improve, practice carrying heavy weights over short distances. Focus on maintaining a strong grip and proper posture throughout. Incorporate short sprints with the farmers carry — this will help develop your grip strength as well as your speed during the race. Aim for 4-5 sets of 40 meters, with a steady recovery in between.

Rowing: To enhance your rowing performance, focus on technique — ensure you are using your legs to drive the boat and not just relying on your arms. Consider interval training on the rowing machine — alternate between 500 meters at a high intensity and 1-minute rest. This will improve both strength and endurance, allowing you to row faster and more efficiently.

Burpees Broad Jump: For the burpees broad jump, focus on your explosive power. Incorporate plyometric drills into your workouts, like tuck jumps and box jumps, to build that power. Also, practice burpees with a focus on speed — aim for sets of 10 with minimal rest. This will help you transition faster and maintain your momentum during the race.

Race Strategies:

When it comes to race strategy, here are some tips to keep in mind:

• Pacing: Start strong but not too fast. You don’t want to burn out early. Find a rhythm that you can sustain throughout the race.
• Transitions: Work on quick transitions between exercises. Visualize your transition spots and practice moving efficiently between them. Think of it as a relay race — every second counts!
• Mindset: Keep a strong mental game! Remember, “The only way to achieve the impossible is to believe it is possible.” Stay positive, and don’t let fatigue get the best of you.
• Nutrition: Fuel up properly before the race, and consider having quick energy snacks during the event. Hydration is crucial; don’t wait until you’re thirsty to drink!

Conclusion:

Angus and Bobby, you’ve got a solid foundation to build on. Your strengths are evident, but with focused training on those weaker segments, you can elevate your game to the next level. Make sure to keep an eye on the upcoming races: HYROX Perth on September 5-6, 2025 and Cigna Healthcare HYROX in Hong Kong on July 26, 2025. These are fantastic opportunities to put what you’ve learned into practice.

Remember, “You are never too old to set another goal or to dream a new dream.” Keep pushing your limits, and don’t hesitate to reach out for support or motivation when things get tough. You’ve got this, and the finish line is just the beginning! Now go crush those training sessions, and let’s show Sydney what you’re made of! 💪🏆

Keep grinding and stay strong,

The Rox-Coach